Beta-alanine or Sodium bicarbonate (baking soda)?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Beta-alanine	Sodium bicarbonate (baking soda)
evidence level	A	A
Sources in the review	3	2
Category	For the goal	For the goal
Goals	Endurance, Strength	Endurance, Strength
Dosage	3.2-6.4 g per day in a course of 4-10 weeks. Divide into servings of 0.8-1.6 g with an interval of 3-4 hours to reduce tingling.	0.2-0.3 g/kg per serving. Doses of 0.2 g/kg give almost the same effect with less risk to the stomach. Divide into 2-4 portions over 1-3 hours.
When to take	The time of day does not matter: it is the accumulation of carnosine that works, not a single dose before the start.	60-180 minutes before exercise. With divided intake, GI side effects are noticeably less frequent.

The conclusion from the data. In the reference «Beta-alanine» Level A and 3 sources, while «Sodium bicarbonate (baking soda)» — Level A and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Beta-alanine

Helps during exercise lasting 0.5–10 minutes; does not affect sprints shorter than 30 seconds

Sodium bicarbonate (baking soda)

Works for exercise lasting 1–10 minutes; the price is gastrointestinal upset

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine